Pushup Challenge

 MissipushupAt any given moment there are thousands of fitness contests and challenges to keep us pushing the boundaries of our physical achievement – whether it’s building up to 100 burpees a day or doing crazy versions of the pull up or flipping gigantic tires end over end, we can all agree that completing a challenge is very gratifying.

One of the challenges I regularly pose to clients and followers is the task of maintaining perfect form no matter what exercise they’re engaged in.

Form is king.

Without perfect form, kinks in your kinetic chain develop causing you to lose power, speed, control, stability, and mobility, which happen to be the main facets of the very athleticism we seek.

Training with the discipline to hold perfect form through any sticking points is what takes you to the next level of performance and prevents injury.

The pushup is one of my favorite exercises. It’s versatile, fires multiple muscle groups, is excellent for core strengthening and oh, yes, it’s challenging!

While most contests center solely on quantity of repetitions that can be performed, I create challenges that couple quantity with a little more body awareness.

Here’s my challenge for you:

Perform the hardest version of the pushup that you can do with perfect form for as many repetitions as you can. Choose from the list below:

[arrows style=”arrow-5-2.png” align=”left”]

Counter Top

Incline Pushup

Coffee Table Incline Pushup

Kneeling Pushup

Standard Pushup

Decline Pushup



Remember, this pushup challenge is about form first. I’m not looking for 100 pushups with your chin tucked, your hips sagging or your elbows barely bending. I’m looking for proper pushup form and an awareness of your physical capabilities.

Sometimes the hardest part of a challenge is respecting that you need to back off and master an easier version until you build perfect form that feels almost effortless.

Check out my challenge video then take the Perfect Pushup Challenge!


Are all of these versions a walk in the park for you? Try my sphinx pushup – on your knees or toes (you choose), but one thing must be in place:

Perfect Form

Once form begins to breakdown, you’re done. Respect that.

Ok, Rock on!

In Love & Gratitude,

Missi signature

Missi Holt

Missi Holt

Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health.